For many first-time mothers, the joy of welcoming a new baby is accompanied by various physical changes. Postpartum incontinence, which affects many women after childbirth, is one such change that can catch many by surprise. Whether it’s a small leak when you sneeze or a more persistent problem, incontinence can feel frustrating, especially when juggling the demands of a newborn. Along with exhaustion from sleepless nights, the challenges of breastfeeding, and the feeling of being pulled in every direction, incontinence can feel like one more hurdle. But rest assured, many women experience this, and you are not alone.
Fortunately, a naturopathic approach to incontinence offers holistic, gentle methods that prioritize the body’s natural healing abilities. For women looking for non-invasive, natural ways to manage or overcome incontinence, this approach can be both empowering and effective.
Naturopathic treatments focus on addressing the root causes of incontinence rather than just masking symptoms. Another focus is avoiding medications and the chemicals that can be passed on through breast milk. For new mothers, this gentle, supportive approach can be a welcome alternative to more aggressive treatments.
Diet and hydration are key players in supporting recovery
While the natural tendency of one incontinent is to reduce fluid intake, diet and hydration are still important, especially due to the need for sufficient hydration to support breastfeeding. Staying well-hydrated helps produce enough breast milk and can keep you energized — an essential factor for any new mother. Be cautious of dehydration, as it can lead to concentrated urine, which might irritate the bladder, even though this isn’t the root cause of postpartum incontinence.
A fiber-rich diet is vital for preventing constipation, another common postpartum challenge. Straining during bowel movements can put extra pressure on the already weakened pelvic floor muscles, which can worsen incontinence. Incorporating fiber-rich foods like fruits, vegetables, and whole grains can support digestive health and ease this burden.
Reducing contributors to incontinence
Postpartum incontinence is primarily caused by trauma to the pelvic floor muscles during childbirth. Naturopathic methods can help support the healing of these muscles and avoid incontinence medication, which does not treat the postpartum incontinence type. A key is avoiding activities that further strain the pelvic floor in the early postpartum period.
Another critical factor in reducing pressure on the pelvic floor is maintaining proper posture throughout the day. New mothers often spend long hours feeding, holding, and caring for their babies, which can lead to slouching or hunching over. Poor posture can put additional strain on the pelvic floor muscles, making it harder for them to recover. By consciously sitting upright, using supporting pillows during breastfeeding, and avoiding slumping, you can minimize unnecessary pressure on your core and pelvic muscles. Incorporating gentle stretching and core-strengthening exercises, once approached by your healthcare provider, can further support pelvic floor healing by promoting overall muscle balance and body alignment.
Pelvic floor exercises as a non-invasive first line of treatment
One of the most effective, non-invasive ways to treat postpartum incontinence is through pelvic floor exercises. Also known as Kegel exercises, these targeted movements help strengthen the muscles that support the bladder, uterus, and rectum. After childbirth, these muscles can be weakened, leading to incontinence. Regular pelvic floor exercises can rebuild strength and control, providing new mothers with a simple yet powerful solution. In addition, strengthening the pelvic floor muscles will help tighten the vagina, recover faster from birth, and prevent future incontinence.
To find your pelvic floor muscles, try stopping your urine floor midway when you use the bathroom. Once you’ve identified the correct muscles, you can practice Kegels at any time of day. One helpful strategy for new moms is to do a few exercises while breastfeeding, lying down to rest, or during quiet moments. Even during a short nap while your baby sleeps, you can practice lifting your pelvis into the bridge pose (a yoga pose that also engages the pelvic floor). Aiming for several sets of 10 to 15 Kegels daily can make a significant difference over time.
It’s important to remember that these exercises must be done correctly to be effective. If you’re unsure, consider consulting a pelvic floor physical therapist who can guide you through the proper technique and help design a personalized recovery plan. If attending in-office visits is difficult, as many new moms find they are unable to take their babies to physical therapy sessions, then consider non-vaginal pelvic floor exercisers to help.
A holistic approach for long-term success
The strength of a naturopathic approach lies in its holistic view of postpartum recovery. By focusing on hydration, gentle exercises, and lifestyle modifications that support healing, mothers can manage postpartum incontinence while embracing their body’s natural recovery process. This holistic method not only treats the symptoms of incontinence but promotes overall well-being during these significant life transitions.
As you navigate the early stages of motherhood, you deserve solutions that are gentle, effective, and fit your lifestyle. Naturopathic treatments offer a pathway to regaining control over your bladder health while supporting your recovery after childbirth. By using these natural methods, you can feel confident that you’re taking positive steps toward long-term wellness — for both yourself and your growing family.
ABOUT THE AUTHOR
Gloria Kolb is the CEO and co-founder of Elitone, the first non-invasive, FDA-cleared, wearable treatment for women with urinary incontinence. Elitone’s accolades include winning Best New Product by My Face My Body, Sling Shot 2020, finalist in the Women Startup Challenge, and many startup pitch competitions. As an inventor with 30+ patents, Gloria has been featured in Forbes as a Top Scientist Driving Innovation in Women’s Health. Her creative designs and problem-solving abilities have earned her recognition, such as Boston’s “40 Under 40” and MIT Review’s “World’s Top Innovators under 35.” She has engineering degrees from MIT and Stanford and an MBA in entrepreneurship from Babson College.
Cover Photo by Anna Shvets